How to choose dietary supplement to increase immunity?

How to choose dietary supplement to increase immunity? Detailed leadership

1. Understanding the immune system: Fundamentals

Before plunging into the world of dietary supplements (biologically active additives) to increase immunity, it is critical to understand how the immune system functions. This is a complex network of cells, tissues and organs that work together to protect the body from diseases. The main components include:

• Inborn immunity: The first protection line, represented by barriers, such as leather and mucous membranes, as well as cells as macrophages and neutrophils that attack pathogens immediately. This is a non -specific protection, that is, it reacts to any foreign element.
• Acquired immunity (adaptive): It develops over time and adapts to specific threats. The key players here are lymphocytes:
  • B-lymphocytes: Produce antibodies that neutralize pathogens or mark them to destroy other cells.
  • T-lymphocytes: Destroy infected cells (cytotoxic T-lymphocytes) or help b-lymphocytes produce antibodies (ballereal T-lymphocytes).

Factors affecting the immune system:

Many factors can weaken the immune system, making the body more susceptible to diseases:

• Inal meals: The deficiency of important vitamins and minerals, such as vitamin C, vitamin D, zinc and selenium, can undermine the immune function.
• Chronic stress: Prolonged stress releases hormones, such as cortisol, which suppress the immune system.
• Lack of sleep: Insufficient sleep violates the production of cytokines, proteins that regulate the immune response.
• Lack of physical activity: Regular moderate exercises improve blood circulation and help immune cells move more effectively throughout the body.
• Bad habits: Smoking and excessive alcohol use weaken the immune system.
• Age: With age, the immune system naturally weakens (immunostation).
• Chronic diseases: Some diseases, such as diabetes and autoimmune disorders, can weaken the immune function.

2. Why take dietary supplements for immunity?

Bad can play an auxiliary role in maintaining a healthy immune system, especially with a deficiency of nutrients or in the presence of factors weakening immunity. However, it is important to emphasize that dietary supplements are not a replacement for a healthy lifestyle, including a balanced diet, sufficient sleep, regular physical exercises and stress management.

When to consider the reception of dietary supplements:

• Confirmed deficiency of nutrients: A blood test can reveal a deficiency of vitamins and minerals that are important for immune function.
• Periods of increased risk of infection: During periods of seasonal diseases, while traveling or in contact with sick people.
• Chronic stress or lack of sleep: To support the immune system in conditions of high load.
• Age: To compensate for the age -related reduction of immune function (after consulting a doctor).
• Certain health states: On the recommendation of a doctor for diseases weakening the immune system.

3. The main dietary supplement to increase immunity: review and scientific data

There are many dietary supplements who claim to increase immunity. It is important to choose products that have a scientific justification and meet your individual needs. Here is a review of the most popular and studied dietary supplements:

• Vitamin C (ascorbic acid):

  • The mechanism of action: A powerful antioxidant protects cells from damage by free radicals. It stimulates the production of leukocytes (white blood cells), especially neutrophils and lymphocytes. Participates in the synthesis of collagen necessary to maintain the integrity of skin barriers.
  • Scientific data: Numerous studies have shown that vitamin C can reduce the duration and severity of colds, especially in people subject to physical stress. However, in most cases, it does not prevent a cold.
  • Recommended dosage: From 500 mg to 1000 mg per day. The upper permissible limit is 2000 mg per day.
  • Special considerations: High doses can cause stomach disorder, diarrhea. You should start with smaller doses and gradually increase them. People with kidney diseases should consult a doctor before taking high doses of vitamin C.

• Vitamin D (cholegalciferol):

  • The mechanism of action: Plays an important role in the modulation of the immune response. Activates immune cells, such as macrophages and T-lymphocytes. Participates in the production of antimicrobial peptides that help fight infections.
  • Scientific data: Vitamin D deficiency is associated with an increased risk of infections, including respiratory infections. Studies have shown that the intake of vitamin D can reduce the risk of respiratory infections, especially in people with vitamin D.
  • Recommended dosage: Depends on the level of vitamin D in the blood. It is usually recommended from 1000 IU to 4000 IU per day. A blood test for vitamin D (25-hydroxyvitamin D) will help determine the optimal dosage.
  • Special considerations: Excessive consumption of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood). The level of vitamin D in the blood should be controlled with prolonged use of high doses.

• Zinc:

  • The mechanism of action: It is necessary for the development and functioning of immune cells, including T-lymphocytes, B lymphocytes and NK cells (natural killers). Participates in the synthesis of DNA and RNA necessary for dividing and growth of immune cells. It has antioxidant properties.
  • Scientific data: Zinc deficiency weakens the immune system and increases the risk of infections. Studies have shown that zinc intake can reduce the duration and severity of colds, especially if you start taking it within 24 hours after the onset of symptoms.
  • Recommended dosage: From 15 mg to 30 mg per day.
  • Special considerations: High doses of zinc can cause nausea, vomiting and diarrhea. Long -term intake of high doses of zinc can lead to copper deficiency. The recommended dosage should be followed and, if necessary, a long -term appointment, consult a doctor.

• Selenium:

  • The mechanism of action: Antioxidant, protects the cells from damage by free radicals. It is necessary for the functioning of glutathioneperoxidase, an important antioxidant enzyme. Participates in the regulation of the immune response and stimulates the production of antibodies.
  • Scientific data: Selena deficiency can weaken the immune system and increase the risk of infections. Studies have shown that selenium intake can improve the immune response to vaccines.
  • Recommended dosage: From 55 mcg to 200 mcg per day.
  • Special considerations: Excessive selenosis can lead to selenosis, which is manifested by hair loss, brittle nails and neurological disorders. The recommended dosage should be followed.

• SOUTINATEA:

  • The mechanism of action: It stimulates the immune system, activating macrophages and other immune cells. It has antiviral and anti -inflammatory properties.
  • Scientific data: Some studies have shown that echinacea can reduce the duration and severity of colds. However, research results are ambiguous.
  • Recommended dosage: Varies depending on the type of echinacea and form of release. Follow the instructions on the packaging.
  • Special considerations: Echinacea can cause allergic reactions in some people. It is not recommended to take echinacea for people with autoimmune diseases.

• Elder (Sambucus nigra):

  • The mechanism of action: Contains anthocyans, powerful antioxidants that protect the cells from damage to free radicals. It has antiviral properties and can block the penetration of viruses into cells.
  • Scientific data: Studies have shown that an elderberry extract can reduce the duration and severity of the flu.
  • Recommended dosage: Varies depending on the form of release. Follow the instructions on the packaging.
  • Special considerations: Raw berries and buzan leaves contain cyanide and can be toxic. Use only products made from an elderberry berries.

• Probiotics:

  • The mechanism of action: Probiotics are living microorganisms that benefit health when they are consumed in sufficient quantities. They improve the health of the intestine, which plays an important role in the immune system. Probiotics compete with pathogenic microorganisms, strengthen the barrier function of the intestine and stimulate the immune response.
  • Scientific data: Studies have shown that probiotics can reduce the risk of respiratory infections and improve the immune response to vaccines.
  • Recommended dosage: Varies depending on the strain and product. Follow the instructions on the packaging.
  • Special considerations: Choose probiotics containing strains that have been studied and showed effectiveness. Consult a doctor before taking probiotics, especially if you have serious diseases.

• Garlic:

  • The mechanism of action: Contains allicin, compound with antimicrobial and antioxidant properties. It stimulates the immune system, activating immune cells and increasing antibodies.
  • Scientific data: Some studies have shown that garlic can reduce the duration and severity of colds.
  • Recommended dosage: Varies depending on the form of release. Follow the instructions on the packaging. The use of fresh garlic is also useful.
  • Special considerations: Garlic can cause stomach disorder and unpleasant odor from the mouth.

• Fruit Reishi:

  • The mechanism of action: Contains beta-glucans that stimulate the immune system, activating macrophages and NK cells. It has antioxidant and anti -inflammatory properties.
  • Scientific data: Some studies have shown that Reishi mushroom can improve the immune function in people with weakened immunity.
  • Recommended dosage: Varies depending on the form of release. Follow the instructions on the packaging.
  • Special considerations: Reishi mushroom can cause side effects, such as stomach disorder and allergic reactions.

• N-Acetylcistein (NAC):

  • The mechanism of action: The precursor of glutathione, a powerful antioxidant that protects the cells from damage by free radicals. It has a mucolytic effect (dilutes sputum). Participates in the regulation of the immune response.
  • Scientific data: Some studies have shown that NAC can reduce the risk of respiratory infections and improve immune function.
  • Recommended dosage: From 600 mg to 1200 mg per day.
  • Special considerations: NAC can cause side effects, such as stomach disorder and allergic reactions.

4. How to choose the right dietary supplement: criteria and recommendations

The choice of suitable dietary supplement to increase immunity may not be easy, given the wide range of products in the market. Follow these criteria and recommendations to make a conscious choice:

• Determine your needs: Evaluate your general health, lifestyle and risk factors that can weaken your immune system. Determine which nutrients may not be enough for you.
• Consult a doctor or nutritionist: Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, consult a doctor or nutritionist. They can evaluate your needs and recommend suitable dietary supplements and dosages.
• Look for a scientific justification: Choose dietary supplements that have a scientific justification and confirmed effectiveness in clinical research. Be skeptical of products that promise miraculous healing or do not have scientific evidence.
• Check quality and safety: Choose dietary supplements from reliable manufacturers who adhere to quality and safety standards. Look for products certified by independent organizations such as NSF International, USP or Consumerlab.com. These certificates guarantee that the product corresponds to the declared composition, does not contain harmful pollutants and was produced in accordance with the proper production practice (GMP).
• Read the labels and composition: Read the labels and the composition of dietary supplements carefully. Make sure that the product contains the ingredients that you are looking for in sufficient dosage. Pay attention to the presence of allergens, artificial additives and other ingredients that may be undesirable to you.
• Pay attention to the release form: Bades are produced in various forms, such as tablets, capsules, powders and liquids. Choose a form that is most convenient and easily absorbed to you.
• Follow the recommended dosage: Do not exceed the recommended dosage of dietary supplements. High doses of some vitamins and minerals can be harmful to health.
• Be patient: Bades do not act instantly. To achieve the desired effect, it may take several weeks or months of regular admission.
• Observe the reaction of the body: Carefully observe the reaction of your body to the intake of dietary supplements. If you experience any side effects, stop taking and consult your doctor.
• Do not replace dietary supplements with a healthy lifestyle: Remember that dietary supplements are not a replacement for a healthy lifestyle. To maintain a healthy immune system, it is necessary to adhere to a balanced diet, it is enough to sleep, regularly engage in physical exercises and manage stress.

5. Common myths and misconceptions about dietary supplements for immunity

There are many myths and misconceptions about dietary supplements for immunity. It is important to be informed and critically evaluate the information you get.

• Myth: Bades can completely prevent colds and influenza.
  • Fact: Bades can help strengthen the immune system and reduce the risk of infections, but they cannot guarantee complete protection against colds and influenza.
• Myth: The larger the dose of dietary supplements, the better.
  • Fact: High doses of some vitamins and minerals can be harmful to health. It is important to follow the recommended dosage.
• Myth: All dietary supplements are equally effective.
  • Fact: The effectiveness of dietary supplements can vary depending on the quality of the product, dosage and individual characteristics of the body.
• Myth: Bades have no side effects.
  • Fact: Bades can cause side effects, especially with high doses or in people with certain diseases.
• Myth: dietary supplements can replace medicines.
  • Fact: Bades are not a replacement for medicines. If you have any diseases, you need to consult a doctor and follow his recommendations.

6. How to integrate dietary supplements in your lifestyle

The integration of dietary supplements in their lifestyle should be deliberate and focused. Here are some tips:

• Start small: Do not start taking several dietary supplements at once. Start with one or two products and gradually add others, if necessary.
• Take dietary supplements regularly: To achieve the desired effect, take dietary supplements regularly, in accordance with the instructions on the package.
• Take dietary supplements during meals: Many dietary supplements are better absorbed if they are taken during food.
• Keep the dietary supplement correctly: Keep dietary supplements in a cool, dry place, away from direct sunlight and moisture.
• Follow the expiration date: Do not take dietary supplements with an expired shelf life.
• Be consistent: The effect of dietary supplements accumulates gradually. It is important to continue to take dietary supplements even when you feel good in order to maintain the immune system in optimal condition.

7. Additional tips to strengthen immunity

In addition to taking dietary supplements, there are many other ways to strengthen immunity:

• Balanced nutrition: Use a variety of products rich in vitamins, minerals and antioxidants. Include fruits, vegetables, whole cereals, legumes, nuts and seeds in your diet.
• Sufficient sleep: Try to sleep 7-8 hours every night. The lack of sleep weakens the immune system.
• Regular physical exercises: Take physical exercises of moderate intensity at least 30 minutes a day.
• Stress management: Find the ways of managing stress, such as yoga, meditation, walking in nature or communication with friends and family.
• Refusal of bad habits: Throw smoking and limit the use of alcohol.
• Regular hand washing: Wash your hands with soap and water for at least 20 seconds, especially after visiting public places and before eating.
• Vaccination: Make flu and other infections, in accordance with the doctor’s recommendations.
• Maintaining a healthy weight: Obesity can weaken the immune system.
• Maintaining a healthy intestinal microflora: Use products rich in probiotics, such as yogurt and kefir, or take probiotic additives.

8. Conclusion: responsible approach to dietary supplements

The choice of dietary supplements to increase immunity requires a responsible and informed approach. Do not consider dietary supplements as a magic pill, but use them as an addition to a healthy lifestyle. Always consult a doctor or nutritionist before taking any dietary supplements. Remember that the key to strong immunity is an integrated approach that includes a balanced diet, sufficient sleep, regular physical exercises, stress management and rejection of bad habits.

By following these guidelines, you can make informed decisions about using supplements to support your immune system and improve your overall health. It’s important to prioritize a healthy lifestyle and work with healthcare professionals to determine the best approach for your individual needs.